December 15-21

Monday 12/15
Swim 500 yards/Run treadmill uphill 7-10% 4 miles/Elliptical :20/Bike 3 miles
Plyos - step ups and box jumps light. Felt good
4 miles - 1:15 total
Tuesday 12/16
Treadmill uphill 15% to 0% HR 140

Felt good

6 miles total - :45 total
Wednesday 12/17
Swim 500 yards/Elliptical :35/Stairs :10/Bike 3 miles

Strength :30 w/ Laura

Run @ Dome with J. Dimoff/very light drills

Felt good, but tired

4 miles total - 1:40 total
Thursday 12/18
Off - needed break
Friday 12/19
Run @ Dome 9 miles HR 150 w/ very light drills/Bike 12 miles easy HR 135

Felt very good

9 miles total - 1:40 total
Saturday 12/20
Elliptical :25/Run treadmill 5 miles 10%-0% HR 140

Ski 20K

Felt good but a bit tired

5 miles total - 2:00 total
Sunday 12/21
Run outside 5 degrees 18 miles w/ J Ross, T Ritchie, J Wirum/Bike 6 miles

Felt good but tired @ end

18 miles - 2:25 total
Week total - 46 miles Run/1:20 Elliptical/24 miles Bike/Swim 500 yard/Ski 20K - 9:45 total